Monday:

Four groups of barbell bench press, each group 10~ 12 times.

Four groups of barbell bench press, each group 10~ 12 times.

There were 4 groups of flat bird chest clips, each group 10~ 12 times.

There are 4 groups of flat dumbbell flying birds, each group 10~ 12 times.

The sitting leg hook was divided into 4 groups, each group 10~ 12 times.

Wednesday:

Four groups of pull-ups, each group 10~ 12 times.

Four groups rowed with dumbbells on one arm, each group 10~ 12 times.

Lift barbells in 4 groups, each group 10~ 12 times.

There are 4 groups of leg hooks in prone position, each group 10~ 12 times.

Friday:

Press the barbell in 4 groups, each group 10~ 12 times.

Four groups of sitting posture with arms raised back, each group 10~ 12 times.

Sitting on dumbbells is divided into 4 groups, each group 10~ 12 times.

Lie on your back 15 minutes.

Supplement: abdominal muscles should be practiced every time, and the diet should also keep up, with a high-protein diet.